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10 Make-Ahead Lunches Under 400 Calories

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10 Make-Ahead Lunches Under 400 Calories

The time has come to give your lunch routine a makeover. You deserve to look forward to lunch! Say sayonara to boring sandwiches and canned soup, and say hello to festive noodle bowls and hearty salads with decadent dressings. Prep a few of these simple make-ahead lunches on the weekend to stay energized at work all week long.

1. Skinny Egg Salad | Kim’s Cravings
Combining hard-boiled eggs with protein-rich Greek yogurt creates a deliciously healthy stand-in for traditional mayonnaise-laden egg salad. Fresh parsley, lemon zest and dill add a fresh twist to this tasty and quick lunch option. Serve in a whole-grain pita or over a mixed green salad. Recipe makes 5 servings at 1/3 cup each.

Nutrition (per serving): Calories: 167; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 227mg; Sodium: 188mg; Carbohydrate: 3g; Dietary Fiber: 0g; Sugar: 1g; Protein: 14g

2. Stir-Fried Cauliflower “Rice” Bowl | MyFitnessPal Original Recipes
Get more vegetables into your day with our stir-fried cauliflower “rice” bowl, which is also friendly to the carb-conscious crowd. You can enjoy all the flavors of fried rice — egg, carrots and peas — on a bed of savory cauliflower “rice.” If you crave a protein boost, serve with a side of lean chicken or broiled shrimp. Recipe makes 4 servings at 1 1/4 cups.

Nutrition (per serving): Calories: 277; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 212mg; Sodium: 523mg; Carbohydrate: 33g; Dietary Fiber: 10g; Sugar: 7g; Protein: 14g

3. Chicken & Brown Rice Bowl | MyFitnessPal Original Recipes
Pack a healthy, budget-friendly lunch with this recipe for a chicken and brown rice bowl. Lean grilled chicken is served alongside brown rice tossed with celery, onion, peas and carrots, then dressed in a lemon-mustard sauce. It’s a zingy lunch filled with protein and fiber to fuel you till dinner! Recipe makes 4 servings at 3/4 cup rice mixture + 4 ounces of chicken.

Nutrition (per serving): Calories: 388; Total Fat: 17g; Saturated Fat: 3g; Monounsaturated Fat: 8g; Cholesterol: 79mg; Sodium: 363mg; Carbohydrate: 28g; Dietary Fiber: 3g; Sugar: 9g; Protein: 30g

4. Waldorf Chicken Wrap | Love & Zest
Make this simple chicken Waldorf salad for a meal you can take on the go! This recipe remixes leftover rotisserie chicken with common ingredients like plain Greek yogurt, orange juice, mayonnaise, apples and green onions. Recipe makes 4 servings at 1 wrap each.

Nutrition (per serving): Calories: 333; Total Fat: 14g; Saturated Fat: 6g; Monounsaturated Fat: 1g; Cholesterol: 84mg; Sodium: 976mg; Carbohydrate: 30g; Dietary Fiber: 4g; Sugar: 8g; Protein: 25g

5. Garlicky Bacon & Spinach Grilled Cheese | Cooking Light
Meld together the simple flavors of garlic, bacon and spinach in ooey-gooey grilled cheese. This garlicky sandwich is the most satisfying 300 calories you can chomp into, and it fits into your brown bag to boot. Not feeling the bacon? Add grilled chicken breast, ham or chopped egg instead. Recipe makes 4 servings at 1 sandwich each.

Nutrition (per serving): Calories: 293; Total Fat: 11g; Saturated Fat: 5g; Monounsaturated Fat: 4g; Cholesterol: 33mg; Sodium: 666mg; Carbohydrate: 30g; Dietary Fiber: 1g; Sugar: 1g; Protein: 16g

6. Curried Rice, Chicken and Apple Salad | Eat, Spin, Run, Repeat
Say hello to a lunch you won’t want to share. Crunchy pistachios, dried cranberries and apple make this chicken and rice salad rise above the rest. It’ll hold up well in the fridge for a few days, so feel free to double it if you’re feeding hungry kiddos (or adults!). Use quick-cooking brown rice to have this meal ready in under 15 minutes. Recipe makes 3 servings.

Nutrition (per serving): Calories: 379; Total Fat:9g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 65mg; Sodium: 831mg; Carbohydrate: 49g; Dietary Fiber: 5g;  Sugar: 15g; Protein: 32g

7. Loaded Veggie Avocado Tuna Salad | Hummusapien
Swap the mayo for creamy, heart-healthy avocado and spicy brown mustard in your next batch of tuna salad. Crunchy fruits and veggies like celery, apple and red onion add crave-worthy flavor and freshness to this lunchtime favorite. Serve in romaine lettuce leaves for another dose of crisp green veggies. Recipe makes 7 servings.

Nutrition (per serving): Calories: 232; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 56mg; Sodium: 550mg; Carbohydrate: 10g; Dietary Fiber: 4g;  Sugar: 4g; Protein: 31g

8. One Pot Sesame Noodles and Veggies | Oh My Veggies
What could be better than a pot of perfect pasta with tender veggies and scrumptious sauce?  This is the cold sesame noodle salad that everyone knows and loves, with a healthy twist. It’s packed with crisp, colorful veggies and tastes great warm or cold, making it perfect lunch material. Use whole-wheat linguine for extra fiber. Recipe makes 6 servings.

Nutrition (per serving): Calories: 266; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 750mg; Carbohydrate: 41g; Dietary Fiber: 5g;  Sugar: 10g; Protein: 7g

9. Mason Jar Quinoa Salad | Fit Foodie Finds
Salads in a jar are all the rage — and for good reason! Layering the greens on top and crunchy veggies on bottom prevents the salad from getting soggy by lunchtime. Simply shake up the fluffy quinoa, black beans, corn, tomatoes and drool-worthy Greek yogurt dressing for a delicious lunch in minutes. Recipe makes 4 servings.

Nutrition (per serving): Calories: 393; Total Fat: 21g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Cholesterol: 1mg; Sodium: 244mg; Carbohydrate: 52g; Dietary Fiber: 14g;  Sugar: 4g; Protein: 14g

10. Hearty Chicken & Corn Chowder | MyFitnessPal Original Recipes
Dive spoon-first into this hearty chicken and corn chowder. The soup is thickened  by pureeing a portion in the blender, rather than with flour. This also gives it a creamier texture without added milk or cream. This soup also reheats easily without separating in a microwave. Prep lunch portions ahead of time, and freeze until ready to enjoy. Recipe makes 4 servings at 1 3/4 cups each.

Nutrition (per serving): Calories: 308; Total Fat: 7g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 71mg; Sodium: 663mg; Carbohydrate: 33g; Dietary Fiber: 5g; Sugar: 6g; Protein: 29g

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MyFitnessPal's Featured Recipes

MyFitnessPal’s Featured Recipes are simple dishes that showcase just how delicious healthy foods can be. Look for the nutrition information at the bottom of the recipe or log it directly in MyFitnessPal by clicking on the “Log It” button. Scroll through our entire collection or explore: Low-Carb • High-protein • High-fiber • Gluten-free • Dairy-free • Vegetarian • Vegan



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